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CrossFit Alloy WOD for 5/2/2014

Reminder:  We will be sending a group of members to cheer on our runners at the Pittsburgh Marathon.  We will be meeting at the gym at 7:30am and walking to the West End Bridge.  Open Gym will be canceled for this Sunday.

CrossFit Alloy WOD for 5/2/2014:

Skill:
GHD Situps
10, 10, 10

MetCon:
For Time:
20 Deadlifts (275/185)
15 Front Squats (185/125)
10 Snatches (135/95)
15 Front Squats (185/125)
20 Deadlifts (275/185)

All athletes will use one bar and the same set of plates.  Each athlete is responsible for changing his/her own weight.

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Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    20 Deadlifts (225/155)
    15 Front Squats (155/105)
    10 Snatches (95/75)
    15 Front Squats (155/105)
    20 Deadlifts (225/155)

    Brass:
    For Time:
    20 Deadlifts (185-155/125-105)
    15 Front Squats (135-115/95-75)
    10 Snatches (75/55)
    15 Front Squats
    20 Deadlifts

    Bronze:
    For Time:
    20 Deadlifts (135/95)
    15 Front Squats (95/65)
    10 Snatches (55/35)
    15 Front Squats
    20 Deadlifts

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    20 Deadlifts (225/155)
    15 Front Squats (155/105)
    10 Snatches (95/75)
    15 Front Squats (155/105)
    20 Deadlifts (225/155)

    Brass:
    For Time:
    20 Deadlifts (185-155/125-105)
    15 Front Squats (135-115/95-75)
    10 Snatches (75/55)
    15 Front Squats
    20 Deadlifts

    Bronze:
    For Time:
    20 Deadlifts (135/95)
    15 Front Squats (95/65)
    10 Snatches (55/35)
    15 Front Squats
    20 Deadlifts